My apologies for not posting for the past two weeks. I was finishing up my final project for my Master of Applied Exercise Science degree which I received this past weekend. Yay me!
Anyway, this weekend’s festivities brought up an interesting and essential topic. Just how much should you eat? As the father of a growing pre-teen and an early 20-something, there have been talks about portion sizes. Especially during celebrations, we’ve all had that “uh-oh” moment where we know that we’ve eaten too much and now have to deal with this burgeoning “food baby”. Sadly, for many of us, we still eat like we did as kids and expect a childish eating strategy to properly fuel an adult body.
Rule of Thumb
I know, it can be difficult to control at times. Here is a rule that most registered dieticians, nutritionists, and I use to reign in our food intake, especially during celebratory events like my graduation, or holidays. The rule of thumb is actually a rule of hand and thumb.
- Protein – Your portion size should be the size of your fist.
- Carbs – Your portion size should be what fits in your cupped hand (especially if it’s starchy like rice or pasta).
- Fat – Your portion size should be the size of your thumb.
- Vegetables – Your portion size should be two cupped hands held together.
Combine this with eating your vegetables first and you can avoid the “food baby”. Do you see how that works? This measurement technique ensures that you prioritize vegetables over other food groups. This is a plant-forward way of eating that will deliver the following benefits to your body:
- Lower LDL and triglycerides
- Increased dietary fiber
- Increased vitamins and minerals
- Decrease insulin levels and insulin resistance
Grown-up bodies need grown-up food in grown-up quantities. For those of us that are trying to lose those last few pounds or inches before the summer begins in a few weeks, this is definitely a worthwhile pursuit. You may even end up feeling less sluggish and more energetic. What do you have to lose except for the “food baby”?